Warm up

3 rounds for time of:
30 pull-ups
400-meter run

Athletes who cannot yet do pull-ups should perform ring rows or banded pull-ups. If you can complete 10 consecutive pull-ups, attempt this workout as prescribed. Athletes who can complete 5 or fewer unbroken pull-ups should reduce the number of reps each round. Review The Kipping Pull-Up as part of your warm-up. Strive to keep each run within 15 seconds of the last.